Broccoli & Cauliflower Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
1 bunch each Cauliflower & Broccoli - trimmed & washed - spears for the broccoli - large flowerets for the cauliflower.1 red pepper washed & trimmed into strips1 onion - sliced into strips2 tablespoons of butter1 tablespoon of olive oil1 Cup Panko Breadcrumbs (unflavored)1 Cup reduced fat shredded Colby or Guerye Cheese works all with more of a twang1 Cup skim milk2 tablespoons all purpose flourPepper Salt to taste
Steam broccoli & cauliflower until tender but crisp - do not overcook. Drain in a colander & set aside.
Sautee peppers & onions in 1 tablespoon of butter until soft but not browned.
In a small skillet add 1 tablespoon of olive oil & butter - heat over medium heat - add breadcrumbs & toast until golden brown - turn off heat add 1/4 cup cheese and stir until blended - remove from heat and set aside.
In a small sauce pan - heat milk and blend flour with a little warm water in a small glass until lumps disolve. Add to the warm milk and stir the milk until thickened remove from heat and stir in the remaining 3/4 cheese until blended. Set aside.
In a 9x13 pan - Pam the sides & bottom - place the broccoli & cauliflower layering broccoli and cauliflower alternating the 2 vegetables throughout the pan. Top the vegetables with the onion, pepper mix covering evenly. Top the vegetables with the cheese/milk sauce - evenly over the vegetable mixture - top the breadcrumb mixture over the sauce evenly to cover the top of the dish.
Bake at 350 F for 20 to 25 minutes until heated, do not overcook - the vegetables should be firm.
Microwaves well too.
Number of Servings: 12
Recipe submitted by SparkPeople user ATOCHA.
Sautee peppers & onions in 1 tablespoon of butter until soft but not browned.
In a small skillet add 1 tablespoon of olive oil & butter - heat over medium heat - add breadcrumbs & toast until golden brown - turn off heat add 1/4 cup cheese and stir until blended - remove from heat and set aside.
In a small sauce pan - heat milk and blend flour with a little warm water in a small glass until lumps disolve. Add to the warm milk and stir the milk until thickened remove from heat and stir in the remaining 3/4 cheese until blended. Set aside.
In a 9x13 pan - Pam the sides & bottom - place the broccoli & cauliflower layering broccoli and cauliflower alternating the 2 vegetables throughout the pan. Top the vegetables with the onion, pepper mix covering evenly. Top the vegetables with the cheese/milk sauce - evenly over the vegetable mixture - top the breadcrumb mixture over the sauce evenly to cover the top of the dish.
Bake at 350 F for 20 to 25 minutes until heated, do not overcook - the vegetables should be firm.
Microwaves well too.
Number of Servings: 12
Recipe submitted by SparkPeople user ATOCHA.
Nutritional Info Amount Per Serving
- Calories: 124.5
- Total Fat: 5.5 g
- Cholesterol: 2.4 mg
- Sodium: 107.5 mg
- Total Carbs: 13.9 g
- Dietary Fiber: 3.3 g
- Protein: 6.5 g
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